REST DAY           CFE WOD: Choose a sport: Run, Row, Bike, or Swim   4 rounds of: 60 seconds on, 60 off; 45 on, 45 off; 30 on, 30 off; 15 on, 15 off   Post total distance covered to commentsRead more

  “Off-roading”   400m Run (offroad trail) 10 Chest-2-Bar Pull-ups 10 Handstand Push-ups 20 Toes-2-Bar 40 Speed Skips   5 rounds for time     Post time to commentsRead more

    “Steppin & Reppin”   40 reps Box Jumps (24/20″) 40 Reps Ketlebell Swings (53/35) 40 Reps Overhead Squats (85/53)   Run 200m    30 Reps Box Jumps (24/20″) 30 Reps Kettlebell Swings (53/35) 30 Reps Overhead Squats (85/53)   Run 200m backwards   20 Reps Box Jumps (24/20″) 20 Reps Kettlebell Swings (53/35) 20 Reps Overhead Squats  (85/53)   Run 200m   10 Reps Box Jumps (24/20″) 10 Reps Kettlebell Swings (53/35) 10 Reps Overhead Squats (85/53)   Run 200m backwards   For Time (and fun) Post total times to commentsRead more

  “Clean House”   Option A: Find your 1 Rep Max Clean (20 minute time cap) 5-4-3-2-1-1-1-1   Option B: If you know your 1 Rep Max Clean (20 minute time cap) 5 reps @ 65% 1RM 5 reps @ 75% 1RM 5 reps@ 85% 1RM   …then   Complete as many rounds as possible in 3 minutes of: 3 Power Cleans 6 Bar Push-Ups 9 Squats   Rest 1 minute. Repeat for a total of 4 cycles.   Weights: RX: 135/93 55+ RX: 115/73     Post strength wod and weights used, and rounds and extra reps to comments Click here for last 1 rep max day (if you posted).  Read more

After main WOD, we will be practicing rope climbs. Bring gloves if you need them.     “Walk This Way”   10 Power Cleans 8 Front rack Walking Lunges 6 Chest-2-Bar Pull-ups* 200m Run   4 rounds for time     Post time to comments   Weights: Rx: (135/93) 55+ Rx: (115/73) *Rx+: Muscle-upsRead more